July 4 – Taking a healthy and safe dip in the pool | Health Care

Unbearably hot weather invites a cooling dip in the pool. It is healthy and can be safe.

Swimming is easy on both mind and body.

In a recent Lutheran Health Network news release, Lucas Berghoff, D.O., a sports medicine physician, touted the many benefits of swimming.

“Swimming is easy on joints. (It) is one of the best ways to get and stay in shape and prevent chronic disease,” he said.

The buoyancy of the water keeps the body suspended. It allows greater movement of arms and legs with minimal impact.

“That buoyancy allows you to engage in strenuous activity such as vigorous kicks and arm strokes without the high-impact stress or risk of traumatic injuries that similar movements would create on land,” he said.

According to Berghoff, swimming is an exercise for people of all ages and physical abilities.

“Water supports up to 90% of your body weight and takes the strain off of joints that can be aggravated with land-based exercises,” he said. Adding, “Conditions including arthritis and osteoarthritis or people recovering from injuries could benefit from swimming.”

Besides being easier on the joints, swimming increases cardiovascular health, tones muscles and can improve mental health.

Improved cardiovascular health

Swimming improves cardiovascular health because the entire body is working against the resistance of the water. Heart and lungs work harder to supply the necessary oxygen to muscles. Elevating the heart rate through exercise makes the heart stronger and more efficient at pumping blood through the body.

Improved muscle tone

The all-over workout that swimming provides can, over time, tone muscles, increase strength and flexibility and build endurance.

According to Berghoff, stretching, twisting, and pulling your body through the water engages major muscle groups. These include shoulders, back, abdominals, legs, hips and glutes.

Improved blood pressure

The aerobic exercise benefits of swimming can improve blood pressure, help overall heart and lung health, and has a limited impact on joints.

“Swimming specifically targets your upper and lower body while also requiring some core activation for stability. It is a great total body workout with low impact on your joints,” Berghoff said.

Improved mental health wellness

A combination of rhythmic breathing, repetitive swim strokes, and concentration on movements through the water can lead to improved mental health.

“You may find your mood and mental health improve through the rhythmic breath work between swim strokes and your concentration on body movements. These actions have similarities to mindfulness, which can reduce stress and improve your mental well- being,” he said.

Improved overall health

It is hard to ignore the overall benefits of swimming and incorporating regular exercise into a healthy lifestyle.

“Regular physical activity is an important part of maintaining a healthy weight and your overall health, including getting a better night’s sleep. Swimming, done with moderate to vigorous intensity of aerobic exercise can contribute to better sleep quality and increased sleep duration,” Berghoff said.

Kids and safe swimming

Besides focusing on swim benefits for adults, many kids head to the pool all summer long. Their mission is all about embracing the fun, pool party atmosphere.

Meanwhile, adults are responsible for ensuring pool safety for the kids and everyone else who visits the inviting waters.

Drowning ranks fifth in unintentional deaths in the United States. According to the Centers for Disease Control and Prevention (CDC) an average of 10 people die each day from unintentional drowning.

Parkview Health, in a recent news release, outlined multiple layers of protection to ensure children are safe in and around a pool. Additionally, the American Academy of Pediatrics recommends multiple layers of prevention.

These layers include adult supervision, pool barriers, swim lessons, and CPR classes

Adult on duty

Adult supervision is the most important layer in safe swim time. It is likely the best way to keep a child from a dangerous drowning accident.

One strategy, according to health experts, is to designate an adult “water watcher.” This person has their full attention on watching all the children in the water. They are not socializing with others.

Knowing who the “water watcher actually is in a crowd around the pool is important.

For example, a lanyard with a sign on it is a visual and physical reminder of their duty.

Adults can pass the lanyard to another adult. This makes passing the responsibility very deliberate, so it does not get forgotten, health and safety experts said in a statement.

Barriers

Keeping children out of the pool when adult supervision is not available is another important strategy to prevent drowning. Effective barriers include at least a four-foot tall enclosure around a pool.

The American Academy of Pediatrics and many municipalities including Allen County recommend a 4-foot fence because toddlers cannot climb over a barrier of that height.

Swim lessons

While vigilance and prevention are very important, pediatricians and other safety experts recommend swim lessons for all children. This measure is seen by many as a basic life skill.

Experts agree swimming lessons done correctly have several benefits. These include

• Classes taught by an experienced coach

• Instruction on what to do if a child accidentally falls into the water

• Basic water safety practices such as not walking too close or running around the pool.

• Repetition of lessons helps ensure children remember what they have learned

CPR training

If the worst happens, knowing CPR can be a lifesaving skill. Health experts recommend as many family members as possible get trained in CPR to help in case of an emergency.

Classes are easily available through the American Red Cross and many hospitals.

Bio Box www.lutheranhealth.net/news-room/immerse-yourself-in-the-health-benefits-of-swimmin-21403 www.parkview.com/blog/four-steps-to-keeping-kids-safe-around-water www.allencounty.in.gov/FAQ.aspx?QID=198 www.redcross.org › take-a-class 9acfa078-86ed-4f90-82bc-91793cf7feb6